Sentry Page Protection

CrossFit GMA

CrossFit and Fitness Facility located in the Pembroke Pines Area.

8/14/17

WARM-UP:

12/9, CALORIES ROW

9, BOX JUMPS

6, BURPEES

-----

EVERY :30SEC X 6MIN:

1, SNATCH (YOU PICK THE WEIGHT)

-----

4 ROUNDS OF "CINDY"

20, DB "SQUAT" CLEANS #50/35

3 ROUNDS OF "CINDY"

15, DB "SQUAT" CLEANS #50/35

2 ROUNDS OF "CINDY"

10, DB "SQUAT" CLEANS #50/35

1 ROUND OF "CINDY"

5, DB "SQUAT" CLEANS #50/35

** 1 ROUND OF "CINDY" = 5, PULL-UPS + 10, PUSH-UPS + 15, AIR SQUATS **

-----

EMOM X 6:

5, AB WHEELS

10, BACK EXT. DUMBBELL ROWS

------

FINISHER:

4 X 120M, SLED SPRINT

(REST AS NEEDED BETWEEN SETS)

CrossFit Journal: The Performance-Based Lifestyle Resource